Tuesday Session “All Tabata”
Tabata Protocol 8 x 20 seconds work 10 seconds rest
2. KB Swings
3. KB Front Squat
4. KB Over Head Press
Rest 3 minutes
3 rounds of
10 x Pull-ups
20 x Ring Press-ups
30 x Jumping Split Squats (15 Left 15 Right)
40 x Sit-ups
50 x Burpees
10 x Pull-ups
Cool down and stretch…
Tabata Protocol Summary
Effects of moderate-intensity endurance and high-i…[Med Sci Sports Exerc. 1996] – PubMed Result
Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply this protocol to almost any exercise. A few popular examples include performing bodyweight calisthenics e.g., squats, press-ups, sit-ups…, Kettlebell work, barbell or dumbbells, sprint work, heavy bag drills, jump rope etc.
How effective can this protocol be with just 4 minutes of exercise?????? Really EFFECTIVE!
You will be amazed at how intense 4 minutes of exercise will feel. These intervals will tax both the aerobic and anaerobic energy systems. Tabata Intervals are excellent for those athletes who participate in high intensity sports such as rugby, boxing, MMA, or wrestling and any endurance athletes out there.
After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by physically fit athletes. Many tests are conducted on deconditioned subjects, which leads to results that are difficult to evaluate. Dr. Tabata’s test was much more effective, as it produced a positive response on individuals who were already in shape.
This form of training is also effective for fat loss. Tabata Intervals will raise your body’s metabolic rate long after the exercise session is completed. You will continue to burn fat throughout the day. Many recent studies have confirmed that the powerful “after-effect” of interval training is much more effective (for fat loss) than low-intensity, continuous exercise.